What Should Your Heart Rate Be When Running?

Many factors will determine your heart rate when running: your physical condition, the intensity and duration of your workout, your age, your gender and your training goals. The first step in determining what your heart rate should be while exercising is to estimate your maximum heart rate. This will let you calculate a target heart rate, or a range of heart rates, to aim for when running.

Estimating Your Maximum Heart Rate

If you are female, you can obtain a good estimate of your maximum heart rate by subtracting 88 percent of your age from 206, according to research conducted by Martha Gulati et al. and reported in the July 2010 issue of the American Heart Association's journal "Circulation." The standard formula for estimating a man's maximum heart rate has not changed in nearly four decades: 200 minus age.

Choosing Target Heart Rates

It is generally accepted that raising your heart rate between 70 and 90 percent of its maximum rate is ideal for increasing and maintaining your aerobic capacity, according to Dr. Jordan Moon, the Department Head of Sports Health and Fitness at the United States Sports Academy. Other experts indicate that you can benefit from aerobic exercise such as running if you increase your heart rate between 50 percent and 85 percent of its maximum.

Some Target Heart Rates For Women

The estimated maximum heart rate of a 20-year-old woman is 188 beats per minute. A target heart rate zone between 50 and 90 percent of maximum would therefore cover the range between 94 and 169 bpm. At age 30, the Max HR is 180 bpm; the target is 90 to 162 bpm. At age 40, the Max HR is 171 bpm; the target is 85 to 154 bpm. At age 50, the Max HR is 162 bpm; the target is 81 to 146 bpm. At age 60, the max is 153 bpm and the target is 77 to 138 bpm.

Some Target Heart Rates For Men

The estimated Max HR of a man aged 20 is 200 bpm. His target heart rate zone of 50 to 90 per cent of maximum covers the range between 100 and 180 bpm. At age 30, the Max HR is 190 bpm and the target is 95 to171 bpm. At age 40, the Max HR is 180 bpm; the target is 90 to162 bpm. At age 50, the Max HR is 170 bpm; the target is 85 to 153 bpm. At age 60, the Max HR is 160 bpm and the target is 80 to 144 bpm.